Thursday February 6, 2014 CrossFit Stapleton- Denver, CO

How should you build your PERFECT Shake?

They are also a very easy way to get some of the veggies we all need, but may struggle with getting an adequate amount of daily.

STEP
1

START WITH ICE

Use 1-4 cubes for a thin, chilled shake

Use 5-10 cubes for thicker, pudding-like consistency shake

STEP
2

PICK A FRUIT(SOMETIMES- THESE CAN ADD LOTS OF UNNECESSARY SUGARS)

Frozen banana

Frozen berries

Dates

Pineapple / mango

Powdered fruit supplement

Frozen bananas give an excellent consistency. Using half of a banana is usually enough. Dates are very sweet. Make sure to get rid of the pit first.

STEP
3

PICK A VEGGIE (ALWAYS!)

Dark leafy greens: Kale / Swiss chard / spinach (stems optional)

Pumpkin / sweet potato

Beets / beet greens

Cucumber / celery

Powdered greens supplement

Canned pumpkin is great. It goes well with vanilla. When using beets, try roasting and removing the skin first. Beets go well with chocolate. If you add celery / cucumber, make sure to adjust the amount of liquid you add.

STEP
4

PICK A PROTEIN POWDER

Whey protein (SHF CHOCOLATE IS MY FAVORITE)

Egg White protein

Pea protein

Hemp protein

Other proteins or protein blend

Some protein powders have thickeners added. This will increase the thickness of your shake. Find the protein supplement that you digest well and enjoy the taste of.

STEP
5

PICK A NUT / SEED

Walnuts

Flax, hemp, chia seeds

Cashews

Almonds

Nut butter

Nuts and seeds give the shake an excellent consistency. A handful is usually enough.

STEP
6

PICK A LIQUID

Almond milk (unsweetened)

Coconut milk (unsweetened)

Hemp milk (unsweetened)

Iced green tea

Water

Less liquid = thick shakes. More liquid = thin shakes. Adding liquid at the end of the process can improve how the shake initially blends.